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WOD -
Thu 11th Jan
11
Jan18

08:30 & 09:30Hrs
The WOD
15 Stations Of Hell


18:00 & 19:00Hrs
Kettle Bells With MUK

WOD -
Wed 10th Jan
10
Jan18

Warm Up
Air Squat/Jumping Pull Ups
Man Manmaker

Skill Work
10'
Pull Ups

Workout Prep
Barbell Complex

WOD:
10' AMRAP
15 Air Squats
7 Hang Squat/Pwr Sn
3 Strict Pull Up/5 Kipping/10 Ring Rows

WOD -
Tue 9th Jan
9
Jan18

Warm Up
Run 400Mts

Mobility
Static Holds

Workout Prep
Wall Ball Warm Up
Med Ball Sit Up Tekker
KB Sit Up Tekker
TGU Tekker

WOD
3Rds AFAP
200Mts Run With MB
20 MB Sit Ups
200Mts Run With KB
20 KB Sit Ups

WOD -
Mon 8th Jan
8
Jan18

Warm Up
Tabata & Barbell Complex

Mobility
T-Spine

Workout Prep
Front Squat
Hang Pwr Clean
DL
Pwr Clean
Squat Clean

WOD
E30Secx8'
1 Squat Clean
Rest 2'
E30Secx8'
1 Squat Clean
1 Pwr Clean


 

WOD -
Sat 6th Jan
6
Jan18

09:00-11:00Hrs
Open Gym 

10:00-11:00Hrs
The WOD
"WITTMAN"
7Rds AFAP
15 Kettlebell Swing Americano 16/24Kg
15 Pwr Clean @ 43/30Kg
15 Box Jumps

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